CrossFit® SG Hannover - Wülfel

Mittwoch 27.10

strength

every 2:30 min for 5 rounds

8/8/6/6/4 deadlifts (dead stop; 1 sec pause over knee)

weightlifting

30 rounds // every 30 sec

1 squat snatch
+ 1 behind the neck push press
+ 1 overhead squat

core work

4 rounds

10 weighted straight leg sit ups
10 leg raises over db

Dienstag 26.10

gymnastic conditioning

3 sets

x toes to bar or (c2b) pull ups
15 sec rest
x toes to bar or (c2b) pull ups
15 sec rest
x toes to bar or (c2b) pull ups
60 sec rest

note: try to stay consistent with the reps

wod

3 rounds // intervall

24 wallballs
18 burpee box jump overs
12 devil press

note: 2 min rest after each round

Montag 25.10

strength

every 2:30 min for 5 rounds

8/8/6/6/4 backsquat (1 sec pause in bottom position)

wod

7 rounds // intervall

every 3 min for 7 rounds

9 deadlifts
6 hang power cleans
3 push jerks
20/15 cal row